Can 5 Minutes Exercise Really Reduce Blood Pressure?
5 minutes exercise could mean a lot
Physical activity is an important part of managing hypertension (high blood pressure), and some research suggests that even small increases in regular exercise can have positive effects.
5 minutes of exercise and the effect on blood pressure According to some research, even small increases in daily physical activity can help reduce blood pressure.
A 2024 studyTrusted Source evaluated data from 6 studies involving more than 14,000 people, with about 24% of those people on blood pressure medications. Wearable trackers recorded certain movement behaviors over 24-hour periods:
sleep sedentary behavior standing slow walking, defined as a cadence of less than 100 steps per minute fast walking, defined as a cadence of 100 steps or more per minute combined “exercise-like” activities The researchers found that an extra 5 minutes of exercise-like activity each day lowered both systolic and diastolic blood pressure.
So, is 5 minutes of exercise really enough?
Based on this study, 5 minutes of vigorous exercise may be enough to lower blood pressure — but only if you’re adding those 5 minutes to a regular physical activity regimen. The researchers also note that clinically meaningful decreases in blood pressure happened after an additional 10 and 20 minutes of exercise, so more was better.
A person with high blood pressure who is starting from no physical activity, a low level of activity, or an inconsistent exercise plan may not see meaningful drops in blood pressure just from doing 5 minutes of exercise a day.
The intensity of the exercise also matters — the people involved in the 2024 study did higher intensity aerobic exercises, like cycling, running, and inclined walking. Low intensity exercise isn’t likely to affect blood pressure much.
Types of activities that may help lower blood pressure
Most experts recommend aerobic physical activity to help manage blood pressure. Aerobic exercise is also called “cardio,” meaning it gets your heart working harder.
Aerobic activities can include:
- brisk walking
- running
- cycling
- swimming
- hiking
- jumping rope
Though regular cardio can lead to meaningful reductionsTrusted Source in blood pressure, it may help to incorporate other types of activity as well. A 2023 research review and analysisTrusted Source suggests that combining aerobic and resistance training may help reduce both systolic and diastolic blood pressure in people with hypertension.
Resistance training, also known as strength training, includes activities like weight lifting, squats, and pushups. You can use your body weight or tools like resistance bands and weight machines.
Physical activity recommendations
Most guidelines, including those from the American Heart Association (AHA)Trusted Source, recommend a baseline of 150 minutes (2.5 hours) of moderate to high intensity aerobic physical activity each week.
For many people, this could look like 30 minutes of activity 5 days a week. If your blood pressure is still high, adding a little extra boost of another 5 minutes each day may help.
Whatever type of activity you choose, try to get your heart rate up to get the most benefits. And if you need help finding a physical activity routine that works for you, consider talking with an exercise professional, such as a personal trainer.
If you have hypertension, it can also help to talk with a cardiologist to work physical activity into an overall heart-healthy lifestyle.
Takeaway
Adding an extra 5 minutes of higher intensity exercise to a daily physical activity regimen may help reduce blood pressure. People with high blood pressure may get the most benefits from consistent physical activity that gets their heart rate up.
If you’re new to exercising, it’s best to start slow and work your way up to more frequent and more intense physical activity. If you need help, talk with a healthcare professional.
Credit: healthline
